1037 exercises with video — and growing

Exercise library

Every exercise comes with a video and is broken down the same way: technique step by step, common mistakes, muscle activation and programming protocols.

Quads

All exercises 186 →

Barbell Back Squat

Barbell Back Squat Barbell Intermediate

Leg Press

Leg Press Leg press Beginner

Stationary Bike

Stationary Bike Stationary bike Beginner

Hack Squat (Machine)

Hack Squat (Machine) Hack squat machine Intermediate

Bulgarian Split Squat

Bulgarian Split Squat Flat bench Intermediate

Leg Extension

Leg Extension Leg extension machine Beginner

Elliptical Machine

Elliptical Machine Elliptical Beginner

Goblet Squat

Goblet Squat Dumbbells Beginner

Abs

All exercises 109 →

Hanging Leg Raise

Hanging Leg Raise Pull-up bar Intermediate

Plank

Ab Wheel Rollout

Ab Wheel Rollout Ab wheel Advanced

Cable Crunch

Cable Crunch Cable machine Beginner

Lying Leg Raise

Lying Leg Raise Beginner

Seated Ab Machine

Seated Ab Machine Ab machine Beginner

Reverse Crunch

Reverse Crunch Beginner

Decline Sit-Up

Decline Sit-Up Adjustable bench Intermediate

Lats

All exercises 111 →

Lat Pulldown

Lat Pulldown Lat pulldown Beginner

Pull-Up

Pull-Up Pull-up bar Intermediate

Chin-Up

Chin-Up Pull-up bar Intermediate

Barbell Bent Over Row

Barbell Bent Over Row Barbell Intermediate

Single Arm Dumbbell Row

Single Arm Dumbbell Row Dumbbells Beginner

Lat Pulldown (Wide Grip)

Lat Pulldown (Wide Grip) Lat pulldown Beginner

Seated Machine Row

Seated Machine Row Seated row machine Beginner

Seated Cable Row (Close Grip)

Seated Cable Row (Close Grip) Seated row machine Beginner

Glutes

All exercises 237 →

Barbell Hip Thrust

Barbell Hip Thrust Barbell Intermediate

Low Bar Back Squat

Low Bar Back Squat Barbell Advanced

Dumbbell Hip Thrust

Dumbbell Hip Thrust Dumbbells Beginner

Trap Bar Deadlift

Trap Bar Deadlift Trap bar Intermediate

Cable Glute Kickback

Cable Glute Kickback Cable machine Beginner

Kettlebell Swing

Kettlebell Swing Kettlebell Intermediate

Sumo Deadlift

Sumo Deadlift Barbell Advanced

Barbell Glute Bridge

Barbell Glute Bridge Barbell Intermediate

Front delts

All exercises 114 →

Dumbbell Shoulder Press

Dumbbell Shoulder Press Dumbbells Beginner

Machine Shoulder Press

Machine Shoulder Press Shoulder press machine Beginner

Barbell Overhead Press

Barbell Overhead Press Barbell Intermediate

Dumbbell Front Raise

Dumbbell Front Raise Dumbbells Beginner

Battle Rope Waves

Battle Rope Waves Battle ropes Intermediate

Seated Barbell Overhead Press

Seated Barbell Overhead Press Barbell Intermediate

Cable Front Raise

Cable Front Raise Cable machine Beginner

Alternating Dumbbell Shoulder Press

Alternating Dumbbell Shoulder Press Dumbbells Beginner

Biceps

All exercises 74 →

Hammer Curl

Hammer Curl Dumbbells Beginner

Alternating Dumbbell Curl

Alternating Dumbbell Curl Dumbbells Beginner

Barbell Curl

Barbell Curl Barbell Beginner

Incline Dumbbell Curl

Incline Dumbbell Curl Dumbbells Beginner

Single Arm Cable Curl

Single Arm Cable Curl Cable machine Beginner

Single-Arm Cable Cross-Body Curl

Single-Arm Cable Cross-Body Curl Cable machine Beginner

Alternating Incline Dumbbell Curl

Alternating Incline Dumbbell Curl Dumbbells Beginner

Alternating Machine Biceps Curl

Alternating Machine Biceps Curl Bicep Curl Beginner

Mid chest

All exercises 85 →

Barbell Bench Press

Barbell Bench Press Barbell Intermediate

Push-Up

Push-Up Beginner

Dumbbell Bench Press

Dumbbell Bench Press Dumbbells Beginner

Machine Chest Press

Machine Chest Press Chest press machine Beginner

Dumbbell Flye

Dumbbell Flye Dumbbells Beginner

Smith Machine Bench Press

Smith Machine Bench Press Smith machine Beginner

Weighted Dip

Weighted Dip Dip station Advanced

Wide Grip Push-Up

Wide Grip Push-Up Beginner

Obliques

All exercises 61 →

Side Plank

Side Plank Beginner

Pallof Press

Pallof Press Cable machine Beginner

Dumbbell Side Bend

Dumbbell Side Bend Dumbbells Beginner

Suitcase Carry

Suitcase Carry Dumbbells Intermediate

Air Swing Side to Side

Air Swing Side to Side Outdoor gym station Beginner

Barbell Side Bend

Barbell Side Bend Barbell Beginner

Bent Knee Lying Twist

Bent Knee Lying Twist Beginner

Bent Over Twist

Bent Over Twist Beginner

Triceps

All exercises 75 →

Triceps Pushdown (Rope)

Triceps Pushdown (Rope) Cable machine Beginner

Triceps Pushdown (Bar)

Triceps Pushdown (Bar) Cable machine Beginner

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension Dumbbells Beginner

Triceps Dip

Triceps Dip Dip station Intermediate

Barbell Skull Crusher

Barbell Skull Crusher Barbell Intermediate

Seated Dip Machine

Seated Dip Machine Dip machine Beginner

Diamond Push-Up

Diamond Push-Up Intermediate

Bench Dip

Bench Dip Flat bench Beginner

Hamstrings

All exercises 75 →

Romanian Deadlift

Romanian Deadlift Barbell Intermediate

Lying Leg Curl

Lying Leg Curl Leg curl machine Beginner

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift Dumbbells Beginner

Single Leg Romanian Deadlift

Single Leg Romanian Deadlift Dumbbells Intermediate

Stiff Leg Deadlift

Stiff Leg Deadlift Barbell Intermediate

Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift Dumbbells Beginner

Sled Drag

Sled Drag Sled Intermediate

Nordic Hamstring Curl

Nordic Hamstring Curl Advanced

Rear delts

All exercises 44 →

Dumbbell Rear Delt Flye

Dumbbell Rear Delt Flye Dumbbells Beginner

Cable Rear Delt Flye

Cable Rear Delt Flye Cable machine Beginner

Resistance Band Face Pull

Resistance Band Face Pull Resistance bands Beginner

Resistance Band Pull Apart

Resistance Band Pull Apart Resistance bands Beginner

Seated Dumbbell Rear Delt Raise

Seated Dumbbell Rear Delt Raise Dumbbells Beginner

Behind the Back Shoulder Stretch

Behind the Back Shoulder Stretch Beginner

Bent Over Barbell Reverse Raise

Bent Over Barbell Reverse Raise Barbell Intermediate

Bent Over Crossed Arm Shoulder Stretch

Bent Over Crossed Arm Shoulder Stretch Beginner

Calves

All exercises 43 →

Standing Calf Raise

Standing Calf Raise Barbell Beginner

Seated Calf Raise

Seated Calf Raise Seated calf raise machine Beginner

Leg Press Calf Raise

Leg Press Calf Raise Leg press Beginner

Smith Machine Calf Raise

Smith Machine Calf Raise Smith machine Beginner

Barbell Explosive Calf Raise

Barbell Explosive Calf Raise Barbell Intermediate

Bench Calf Stretch

Bench Calf Stretch Flat bench Beginner

Bent Over Calf Stretch

Bent Over Calf Stretch Beginner

Cable Calf Raise

Cable Calf Raise Cable machine Beginner

Traps

All exercises 50 →

Dumbbell Shrug

Dumbbell Shrug Dumbbells Beginner

Rack Pull

Rack Pull Barbell Intermediate

Barbell Upright Row

Barbell Upright Row Barbell Intermediate

Cable Shrug

Cable Shrug Cable machine Beginner

Cable Upright Row

Cable Upright Row Cable machine Intermediate

Barbell Behind the Back Shrug

Barbell Behind the Back Shrug Barbell Intermediate

Barbell Jump Shrug

Barbell Jump Shrug Barbell Intermediate

Barbell Overhead Shrug

Barbell Overhead Shrug Barbell Intermediate

Forearms

All exercises 41 →

Farmer's Carry

Farmer's Carry Dumbbells Beginner

Dead Hang

Dead Hang Pull-up bar Beginner

Barbell Reverse Curl

Barbell Reverse Curl Barbell Beginner

Barbell Behind the Back Wrist Curl

Barbell Behind the Back Wrist Curl Barbell Beginner

Barbell Reverse Concentration Curl

Barbell Reverse Concentration Curl Barbell Beginner

Cable Reverse Curl

Cable Reverse Curl Cable machine Beginner

Cable Wrist Curl

Cable Wrist Curl Cable machine Beginner

Downward Dog with Fingers Facing Feet

Downward Dog with Fingers Facing Feet Beginner

Side delts

All exercises 58 →

Dumbbell Lateral Raise

Dumbbell Lateral Raise Dumbbells Beginner

Cable Lateral Raise

Cable Lateral Raise Cable machine Beginner

Machine Lateral Raise

Machine Lateral Raise Lateral raise machine Beginner

Seated Dumbbell Lateral Raise

Seated Dumbbell Lateral Raise Dumbbells Beginner

Resistance Band Lateral Raise

Resistance Band Lateral Raise Resistance bands Beginner

Bodyweight Lateral Raise

Bodyweight Lateral Raise Beginner

Dumbbell Bent Arm Lateral Raise

Dumbbell Bent Arm Lateral Raise Dumbbells Beginner

Dumbbell Lateral to Front Raise

Dumbbell Lateral to Front Raise Dumbbells Beginner

Upper chest

All exercises 39 →

Barbell Incline Bench Press

Barbell Incline Bench Press Barbell Intermediate

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press Dumbbells Beginner

Cable Low-to-High Flye

Cable Low-to-High Flye Cable machine Beginner

Incline Cable Fly

Incline Cable Fly Cable machine Beginner

Decline Push-Up

Decline Push-Up Flat bench Intermediate

Alternating Dumbbell Incline Bench Press

Alternating Dumbbell Incline Bench Press Dumbbells Intermediate

Alternating Machine Incline Chest Press

Alternating Machine Incline Chest Press Incline Chest Press Beginner

Arms Wide Chest Stretch

Arms Wide Chest Stretch Beginner

Lower chest

All exercises 22 →

Chest Dip

Chest Dip Dip station Intermediate

Cable High-to-Low Flye

Cable High-to-Low Flye Cable machine Beginner

Standing Low Cable Crossover

Standing Low Cable Crossover Cable machine Beginner

Alternating Dumbbell Decline Bench Press

Alternating Dumbbell Decline Bench Press Dumbbells Intermediate

Alternating Machine Decline Chest Press

Alternating Machine Decline Chest Press Decline Chest Press Beginner

Alternating Resistance Band High-to-Low Chest Press

Alternating Resistance Band High-to-Low Chest Press Resistance bands Beginner

Decline Dumbbell Hex Press

Decline Dumbbell Hex Press Dumbbells Intermediate

Decline Svend Press

Decline Svend Press Weight plates Beginner

Hip abductors

All exercises 22 →

Hip Abductor Machine

Hip Abductor Machine Abductor machine Beginner

Mini Band Lateral Walk

Mini Band Lateral Walk Mini bands Beginner

Half Squat Mini Band Hip Abduction

Half Squat Mini Band Hip Abduction Mini bands Beginner

Prone Mini Band Hip Abduction

Prone Mini Band Hip Abduction Mini bands Beginner

Seated Mini Band Hip Abduction

Seated Mini Band Hip Abduction Mini bands Beginner

Side Lying Hip Abduction

Side Lying Hip Abduction Beginner

Standing Dumbbell Hip Abduction

Standing Dumbbell Hip Abduction Dumbbells Beginner

Standing Hip Abduction

Standing Hip Abduction Beginner

Lower back

All exercises 20 →

Conventional Deadlift

Conventional Deadlift Barbell Advanced

Good Morning

Good Morning Barbell Advanced

Alternating Superman

Alternating Superman Beginner

Lying Knee Hug Stretch

Lying Knee Hug Stretch Beginner

Resistance Band Superman

Resistance Band Superman Mini bands Beginner

Seated Knee Hug Stretch

Seated Knee Hug Stretch Beginner

Stability Ball Back Extension

Stability Ball Back Extension Stability ball Beginner

Stability Ball Back Stretch

Stability Ball Back Stretch Stability ball Beginner

Upper back

All exercises 50 →

Chest Supported Dumbbell Row

Chest Supported Dumbbell Row Dumbbells Beginner

Inverted Row

Inverted Row Flat bench Beginner

Wide Grip Barbell Row

Wide Grip Barbell Row Barbell Intermediate

Pendlay Row

Pendlay Row Barbell Intermediate

Suspension Trainer Row

Suspension Trainer Row Suspension trainer Beginner

Bench Elbow Lift

Bench Elbow Lift Flat bench Beginner

Chest Supported Barbell Row

Chest Supported Barbell Row Barbell Beginner

Chest Supported Overhand Grip Dumbbell Row

Chest Supported Overhand Grip Dumbbell Row Dumbbells Beginner

Hip adductors

All exercises 11 →

Hip Adductor Machine

Hip Adductor Machine Adductor machine Beginner

Bench Adductor Stretch

Bench Adductor Stretch Adjustable bench Beginner

Butterfly Stretch

Butterfly Stretch Beginner

Dynamic Butterfly Stretch

Dynamic Butterfly Stretch Beginner

Standing Adductor Stretch

Standing Adductor Stretch Beginner

Standing Machine Hip Adduction

Standing Machine Hip Adduction Adductor machine Beginner

Supine Adductor Stretch

Supine Adductor Stretch Beginner

Supine Dynamic Adductor Stretch

Supine Dynamic Adductor Stretch Beginner

Infraspinatus

All exercises 9 →

Lying 90/90 Shoulder Rotation

Lying 90/90 Shoulder Rotation Flat bench Beginner

Lying Shoulder Internal Rotation Stretch

Lying Shoulder Internal Rotation Stretch Flat bench Beginner

Side Lying Dumbbell External Rotation

Side Lying Dumbbell External Rotation Dumbbells Beginner

Standing 90/90 Dumbbell External Rotation

Standing 90/90 Dumbbell External Rotation Dumbbells Beginner

Standing 90/90 External Rotation

Standing 90/90 External Rotation Beginner

Standing Dumbbell External Rotation

Standing Dumbbell External Rotation Dumbbells Beginner

Standing Mini Band External Rotation

Standing Mini Band External Rotation Mini bands Beginner

Hip flexors

All exercises 11 →

Air Swing Walk

Air Swing Walk Outdoor gym station Beginner

Downward Dog Sprint

Downward Dog Sprint Beginner

Low Lunge (Anjaneyasana)

Low Lunge (Anjaneyasana) Beginner

Single Leg Mini Band Lying Leg Raise

Single Leg Mini Band Lying Leg Raise Mini bands Beginner

Stability Ball Hip Flexor Stretch

Stability Ball Hip Flexor Stretch Stability ball Beginner

Rhomboids

All exercises 8 →

Resistance Band Scapular Retraction

Resistance Band Scapular Retraction Resistance bands Beginner

Seated Scapular Retraction

Seated Scapular Retraction Beginner

Standing Close Grip Resistance Band Row

Standing Close Grip Resistance Band Row Resistance bands Beginner

Upper Back Stretch

Upper Back Stretch Beginner

Chest

All exercises 4 →

Cross Body Arm Swing

Cross Body Arm Swing Beginner

Lateral Step with Chest Fly

Lateral Step with Chest Fly Beginner

Overhead Chest Stretch

Overhead Chest Stretch Beginner

Rotator Cuff

All exercises 6 →

Dumbbell Cuban Press

Dumbbell Cuban Press Dumbbells Intermediate

Resistance Band Front Rack Stretch

Resistance Band Front Rack Stretch Resistance bands Beginner

Shoulders

All exercises 3 →

Wall Supported Around the World

Wall Supported Around the World Beginner

1000+ exercises are in the app — offline, with logging and adaptive plans.